Vol. 3, No. 29. 
Issued Monthly. 



JANTTARY, 1895. 



GV 515 
.fl54 
Copy 1 



$1.20 per Year 
Price, 10 Cents 









\ I 



I 



Exercising 

witJ> 

Pulley • 
"Weigbts 

By HENRY S. ANDERSON. 





^mRf0N SP9R3^PUBUSfffiy(!X9 

2'^f BRPADWAyy^EW'yQRK 

Entered at the Ne-M York Post Office, N. >'., «J Second Class Matter, 



r 



SPALDING'S 

Cb^st Weight 




No. 4. 



This Chest Weight is constructed with one 
steel guide rod !}{ incli wide by )^-inch thick, 
with single pulley hanger, and with iron pulley 
3>^ inches in diameter. It is furnished with 
cross-bar and double handles for two-handed 
exercises. The pulleys, guide handles and 
mountings are handsomely finished in japan, 
and owing to the snifiU space required for its 
manipulation is especially desirable where 
economy of spaeeis essential.- Each Chest 
Weight furnished with an ^sh wall board, 
necessary screws for setting up, and nicely 
cratedfor shipment. 

Our Complete Catalogue of Gymnasium and 
Athletic and Outing Goods MAILED FREE. 



A. G. SPALDING & BROS., 

NEW YORK, CHICAGO, PHILADELPHIA. 




Exercising With 



Pulley Weidl^ts. 



Giving the Principle Muscles Brought into 

Action, Taken erom Anderson's 

Heavy Gymnastics. 



ARRANqED BY 

Henry 5/ Anderson, 



[NSTRUCTUR IN , ,, -j /J - 

' ' t>^c 



: 7«-' 

inasiuni, Anderson Norma 



Heavy Gymnastics, Yale Gymi 

School, Chautauqua University, Etc Etc. 



PUBLISHED BV 

THE AHERICAN SPORTS PUBLISHING COMPANY, 
241 BROADWAY, NEW YORK, 



A^ 



Entered according to Act of Conress, in the year i895, by 

The American Sports Publishing Co., 

IN THE OFFICE OF THE LIBRARIAN OF CONGRESS, AT WASHINGTON. 







j^ 



ARTICLE I. 
Pulley Weights. 

Series No. i— SINGLE ARM WORK. 




Rig^it Side to Machiiif. 

Right Arm down to Side. 

This movement exercises 
the side chest, part of side, 
front upper arm and front 
forearm. 

1. Pectoralis Major and 

Minor. 

2. Latissimus Dorsi. 

3. Biceps, Flexor Carpi 

Radialis. 



t?^tr-^ 




Right Arm front. Shoulder 
high. 

This movement exercises the 
side chest and shoulder (part), 
front upper arm, front forearm. 

Pectoralis Major. 

2. Pectoralis Minor. 

3. Deltoid. 

4. Biceps. 

5. Flexor Carpi Radialis. 



PULLEY WEIGHTS. 

Series No. i.— SINGLE ARM WORK— (rontinued.) 




Right Arm up over Head. 

This movement exercises the 
shoulder and side. 

1. Trapezius. 

2. Supra Spinatus. 

3. Infraspinatus. 

4. Serratus Magnus. 

The above movements also taken 
with left hand and left side to the 
machine. 



Series No. 2— SINGLE ARM WORK. 




Opposite Side to Machine, 

^ Right arm front of body, 

flexed. 

This movement exercises 
the shoulder and upper side 
waist, back upper arm and 
back forearm. 

1. Deltoid. 

2. Trapezius. 

3. Rhomboideus Major. 

4. Rhomboideus Minor. 

5. Triceps, 

6. Extensor Carpi Radi- 

alis. 



PULLEY WEIGHTS. 



Series No. 2— SINGLE ARM WORK— (Continued.) 




Right Arm up over Head, 
\ rigid. 

\ Opposite Side to Machine. 

— — — ^ This movement exercises 

the side chest, front of 
forearm, back upper arm, 
back of arm-pit. 

1. Pettoralis Major. 

2. Triceps. 

3. Latissimus Dorsi. 

4. Flexor Carpi Radialis. 

5. P'lexor Carpi Uhiaris. 

6. Teres Major. 

7. Serratus Magnus. 




Right arm back of body- 
flexed. 
Opposite Side to Machinn 
This movement txer- 
■ cises the back, upper arm. 
part of shoulder and up- 
per side (part). 

1. Deltoid. 

2. Triceps. 

3. Latissimus Dorsi. 
The alcove movements 

also taken with left hand, 
opposite side to machine. 



ARTICr.E If. 
Pulley Weights. 

Serifs Nu. i -DOUBLE ARM WORK. 




First Series. 

(iiviiig some of principal mus- 
cles brought into action. 

Position: Facing Machiuc. 

Both hands drawn to side, 8 
counts. 

This movement exercises the 
hack upper arm and upper back 
(part) and upper back waist. 

I. Latisimus Dorsi. 2. Trape- 
zius (part). 3. Rhomboideus, 
major and minor. 4. Teres, minor 
and major. 5. Triceps. 6. An- 
coneus. 7. Deltoid. 




Both hands shouhler high to si.le, 
palms in, S counts. 

This movement exercises the 
back upper arm and upper back 
(part.) 

I. Trapezius (part). 2. Rhom- 
boideus, major and minor. 3. 
Latissimus Dorsi (part). 4. Del- 
toid. 5. Triceps. 6. Teres, 
major and minor. 



PULLEY WErCHTS. 



Series No. i— DOUBLE ARM WORK— (Continued). 



-^ 




Both hands up overhead, arms 
rigid, 8 counts. 

This movement exercises the 
full upper back, back of forearm 
and back upper arm. 

I. TrapeJus (full) 2. Triceps. 
3. Deltoid. 4. Rhomboidcus, 
major and minor. 5. Anconeus. 
6. Entensior Carpi Radialis. 7. 
Extensior Longior. 

Place the cords in lower pul- 
leys and sit down to the work; 
is a much easier way of develop- 
ing the shoulder and upper back 
muscles. 




A'/^/U SicL' to Miu/iiiw from 
From. 

Left hand front, right back of 
body, 8 counts. 

These movements exercise the 
side, chest, upper side waist on 
right side, the full shoulder and 
upper side back waist on left side; 
also back upper arm. 

Right arm and side; i. Pec- 
toralis, major, 2. Latissimus 
Dorsi. 

Left arm and side; i. Deltoid, 
2. Trapezius. 3. Triceps. 4. 
Rhomboideus, major. 5. Rhom- 
boidcus, minor. 6. Latissimus 
Dorsi. 



I'ULLEV WKI 



SERiEb' No. 1— DOUBLE ARM WORK— (Continued). 




Left Side to Machine fro»t Front. 

Right hand front, left back of 
body, 8 counts. 

These movements exercise the 
side, chest, and upper side back 
waist on left side. 

The full shoulder and upper 
side back waist and back upper 
arm on right side. 

Left arm and side; i. Pector- 
alis, major. 2. Latissimus Dorsi. 

Right arm and side; i. Del- 
toid. 2. Trapezius. 3. Triceps. 
4. Rhomboideus, major. 5. 
Rhomboideus, minor. 6. Latis- 
simus Dorsi. 




■i^. Back to Mac/line. 

Both hands brought down 
past sides, 8 counts. 

This movement exercises the 
chest muscles, front upper arm 
and front forearm and part of 
front shoulder. 

I. Pectoralis, major and minor, 
2. Brachialis Anticus. 3. Biceps. 
4. Flexor Carpi Radialis. 5. 
Flexor Carpi Ulnaris. 6. Flexor 
Digitorium. 7. Deltoid (part,) 



Ini.I.KV WKIGHTS. 



SERIKS 



I^To. i_DOUBLK ARM WORK— (fontinut-.l). 




Back to Machine. 
Both hands brought up over 
head, 8 counts. 

This •movement exercises the 
abdomen muscles (part), sides of 
abdomen and chest mascles, front 
forearm and front upper arm. 

I. Rectus Abdominus. 2. Pec- 
toralis, major and minor. 3. La 
tissimus Dorsi. 4- Biceps. 5- 
Internal and External Oblique. 
6. Flexor Carpi Radialis. 7- 
Flexor Carpi Ulnaris, 




Back to Machine. 

'^ Both hands brought up 
'' shoulder high, 8 counts. 

This movement exercises the 
full chest muscles, front upper 
arm, forearm and part of front 
shoulder. 

I. Pectoralis, major (part.) 2. 
Deltoid (part.) 3- Biceps. 4- 
Brachialis Anticus. 5- Flexor 

Carpi Radialis. 6. Flexor Carpi 

Ulnaris. 



PUI.I.KY WEICHI 



Series No. i— DOUBLE ARM WORK— (Continued). 




Right Side to Machine. 

From this back position turn 
right side to machine. Flex left 
back of body, palm up, and right 
hand down across front of body, 
8 counts. 

These movements exercise the 
side chest and upper side back 
waist, and upper front arm on 
right side. The shoulder, upper 
side back waist and back upper 
arm on left side. 

Right arm and side; i. Pector- 
alis major. 2. Pectoralis minor. 
3. Latissimus Dorsi. 

Left arm and side; x. Deltoid. 
2. Triceps. 3. Left side Abdomi- 
nal Muscles. 




Same, left side to machine and 
right back of body. 

These movements exercise the 
side chest and upper side back 
■waist on left side. The shoulder, 
upper side back waist and back 
upper arm on right side. 

Left arm and side : i. Pector- 
alis major. 2. Pectoralis minor. 
3. Latissimus Dorsi. 

Right arm and side: i. Del- 
toid. 2. Triceps. 3.' Right Side 
Abdominal Muscles. 



PULLEY WEIGHTS. 

ARTICLE III. 
Series No, 2— DOUBLE ARM WORK. 




Second Series. 



Faci' Machine 



(l). Arms flexed, elbows up, palms up, S counts. 

(2). Arms flexed elbows shoulder high, palms in, 8 counts. 

1. This movement exercises the front upper arm and forearm. 

2. This movement exercises front upper arm and shoulders. 

1. I. Biceps. 2. Brachialis Anticus. 3. Flexor ('arpi Radialis. 

2. I. Trapezius. 2. Rhomboideus. 3. Teres major. 4. Teres minor 
and 5. Biceps. 



PULLEY WEIGHTS. 



Series No. 2— DOUBLE ARxM WORK— (Continued). 




Face Machine. 

Right hand high, left low, arms 
rigid, 8 counts. 

This movement exercises the 

back upper arm, full shoulder and 

part of chest on right side; lower 

side shoulder and back upper arm 

ft side. 

Right side and arm. 

I Deltoid (part). 2. Pectoralis 
major (part). 3. Triceps. 4. An- 
coneus. 5. Extensior Carpi Radi- 
alis (Brevior). 6. Extensior Lon- 
gior. 

Left side and arm. 

I Deltoid (part). 2. Teres ma- 
jor. 3. Teres minor. 4. Latisimus 
Dorsi. 5. Triceps. 6. Anconeus 
Flexior. 7. Carpi Radialis. 




Face Machine. 

1. Left hand high, right hand 
low, arms rigid, 8 counts. 

2. Alternate with half circle 
front. 

(i). This movement exercises 
the back upper arm full shoulder 
chest (part) on left side; lower 
side shoulder back upper arm on 
right side. 

(i). Left side and arm. i. Del- 
toid (part). 2. Pectoralis major 
(part). 3. Triceps. 4. Anconeus. 
5. Extensior Carpi Radialis (Bre- 
vior). 6. Extensior Longior. 

(2). To Alternate these move- 
ments with bending the body side- 
ways Transversalis, Internal and 
External oblique and Rectus Ab- 
dominus (part). 



PULLEY WEIGHTS 



Series No. 2— DOUBLE ARM WORK— (Continued). 




Back to Machine. 



(i). Arms flexed, palms down, cords over shoulder, 8 counts. 

(2). Arms flexed, palms in, cords under arms, 8 counts. 

These movements exercise the chest back of upper arm and back 
of forearm. 

(i). I. Triceps. 2. Anconeus. 3. Extensior Longior. 4. Ex- 
tensior Carpi Radialis (Brevior). 

(2). I. Deltoid (part). 2. Triceps. 3. Anconeus. 4. Pectoralis ma- 
jor (part). 



rULLKY WEIGH'I 



DOUBLE ARM WORK— (Continued). 




Back to Machine. 

Right arm up, left 
down, arm rigid, hands 
brought together front. 

These movements ex- 
ercise the side chest and 
side of abdomen on riglit 
side. 

Tlie front upper arm, 
front forearm and side 
chest on left side. 

Right arm and body : 
I. Pectoralis major. 2. 
Pectoralis minor. 3. Rec- 
tus Abdominus (part). 4. 
External and Internal 
oblique (part). 

Left arm and side : i. 
Pectoralis major. 2. Pec. 
toralis minor. 3. Biceps. 
4. Flexor Carpi Radialis 




Left arm up, right down, 
arms rigid, hands brought 
together front. 

These movements exercise 
the side chest and side of 
alidomen on left side. 

The front upper arm, front 
forearm, side chest on right 
side. 

Left side and Ijody: i. 
Pectoralis major. 2. Pec- 
toralis minor. 3. Rectus A 
bdominus (part). 4. Exter- 
nal and Internal oblique 
(part). 

Right side and arm: i. 
Pictoralis major. 2. Pector-, 
alis minor. 3. Biceps. 4. 
Flexor Carpi Radialis. 



PIU.I.KV WEIGHTS. 



Series No. 2— DOURL?: ARM WORK— (Continued). 




Back to Machii-e. 

To Alternate t h e .s e 
movements with bending 
the body sideways, mak- 
ing; l:alf circle front. 

This movement exer. 
cises the chest, abdomen 
and waist (part). 

I. Rectus Abdominus 
(part). 2. External ob- 
lique. 3. Internal ob- 
lique. 4. Transversalis 
(part). 5. Pectoralis ma- 
jor. 6. Biceps. 7. Flex- 
or Carpi Radialis. 8. 
Pectoralis minor. 




Both cords over right side, back 
straight to machine, right foot 
liack. 

Same on left side. 8 counts. 

This movement exercises the 
side chest, front upper arm and 
front forearm on right side. 

The shoulder, back upper arm 
and back upper waist on left side. 

Right arm and side: i. Pector- 
alis major. 2. Biceps. 3. Latis- 
simusDorsi. 4. Flexor Carpi Radi- 
alis. 

Left arm and side: i. Deltoid. 
2. Trapezius. 3. Triceps. 4. Rhom- 
boideus major, 5. Rhomboideus 
minor. 

Same muscles used in re-!>erse 
position. 



PIIl.I.F.Y WRIGHTS. 

ARTICLE IV. 



Series No. 3— DOUBLE ARM WORK— (Continue.!). 




Third Series. 

Face Alachhtc. 

Ri}^ht Arm flexed, left arm rigid, 

down, 8 counts. 

These movements exercise the 
upper arm on right side, the back 
upper arm, part of upper should- 
ers, lower side shoulder and front 
forearm on left side. 

Right Arm : l. Riceps. 2. Bra- 
chialis Anticus. 3. Latissimus 
Dor si. 

Left arm and side : i. Deltoid 
(part). 2. Teres major. 3. Teres 
minor. 4. Latissimus Dorsi, 5. 
Triceps. 6. Anconeus. 7. Flexor 
Carpi Radialis. 8. Flexor Carpi 
Ulnaris. 




Reverse arm work, right arm 
down, left flexed, 8 counts. 

These movements exercise upper 
arm on left side, the back upper 
arm, lower side shoulder, part of 
upper shoulder and front forearm 
on right side. 

Left arm : i. Biceps. 2. Bra- 
chialis Anticus. 3. Latissimus 
Dorsi. 

Right arm and side : i. Deltoid 
(part). 2. Teres major. 3. Teres 
minor. 4. Latissimus Dorsi. 5. 
Triceps. 6. Anconeus. 7. Flexor 
Carpi Radialis. 8. Flexor Carpi 
Ulnaris. 



PULLEY WEIGHTS. 



Series No. 3— DOUBLE ARM WORK- 



-(Continued). 




I-eft hand up and right Hexed. 
8 counts. 

These movements exercise the 
u]iper arm on right side, the front 
shoulder ( part), the back upper 
shoulder, full back upper arm and 
back forearm on left side and side 
chest (part). 

Bra- 



Biceps. ; 
3. Latissimus 



Right arm : i 
chialis Anticus 
Dorsi. 

Left arm and shoulder : r. Tra. 
pezius (full). 2. Deltoid (part). 
3. Triceps. 4. Rhomboideus 
major. 5. Rhomboideus Minor. 
6. Extensior Longior. 



Reverse above movement, right 
up and left arm tlexed, 8 counts. 

These movements exercise upper 
arm on left side, the full shoulder, 
front shoulder (part) back, upper 
arm and back forearm on left side 
and side chest (part). 

Left arm : i. Biceps. 2. Bra- 
chialis Anticus. 3. Latissimus 
Dorsi. 

Right arm and shoulder: i. Tra- 
pezius (full). 2. Deltoid (part). 
3. Triceps. 4. Rhomboideus 
major. 5. Rhomboideus n.inor. 
6. Extensior Longior. 



rTTI.I.EV WEir.HT^ 



Skries No. 3— double ARM WORK— (C'ontinue( 




P.oth- 



)\vn, arms :ii;iil on I. 



This movement exercises the 
l)ack upper arm, front shoulder, 
liack upper side and back shoul- 
ders, (part). 

Right and left arm and shoulders; 
I. Latissimus Dorsi. 2. Trapezius 
(part). 3. Rhomboideus major. 
4. Rhomboideus minor. 5. Del- 
toid. 6. Teres minor. 7. Teres 
major. 8. Triceps, q. Anconeus. 




Both hands down, arms Flexed 
on 2. 

This movement exercises the 
front upper arm and front fore- 
arm. Also upper back, side 
waist. 

Right and left arms : i. Biceps. 
2. Brachialis Anticus. 3. Latis- 
simus Dorsi. 4. Flexor Carpi 
Radialis. 5. Flexor Carpi Ul- 
naris. 



ail.I.KY WKIGUI 



Seriks No. 3— double ARM WORK— (Continued). 




Hotli hands up, arms rigid on I. 

This movement exercises the 
full upper back, back forearms 
and part of front shoulder. 

Both arms and upper back : 
I. Trapezius. 2. Deltoid (part). 
3. Rhomboideus major. 4. Rhom- 
boideus minor, 5. Triceps. 6. 
Teres minor. 7. Teres major. 
8, Anconeus, g. Extensior Lon- 
gior. 10. Fxtensior Carpi Radi- 
alis. 




Both hands uji, arms Flexed 
on 2, 

Combination of tiexcs and arms 
rigid (down). 

This movement exercises the 
front upper arm and front fore- 
arm, also upper back side waist. 

Right and left arms and body : 
I. Biceps. 2. Branchialis Anti- 
cus. 3. Latissimus Dorsi. 4. 
Flexor Carpi Radialis. 5. Flexor 
Carpi Ulnaris. 



PULLEY WEIGHTS. 



Series No. 3- 




-DOUBLE ARM WORK— (Continued). 
Right Side to Alachine. 

Right hand down to side, left out, 

front shoulder high, 8 counts. 

These movements exercise the 
side chest, front upper arm, front 
forearm and upper side back, on 
right side. The shoulder, upper 
side back and front shoulder and 
back, upper arm on left side. 

Right arm and side : i. Pector- 
alis major. 2. Latissimus Dorsi. 
3. Biceps, 4. Brachialis Anti- 
cus. 5. Flexor Carpi Radialis. 
6. Flexor Carpi Ulnaris. 

Left arm and shoulder : i. Del- 
toid. 2. Teres minor. 3. Teres 
major. 4. Trapezius. 5. Rhom- 
boideus major. 6. Rhomboideus 
minor. 7. Latissimus. 8. Tri- 
ceps. 9. Extensior Carpi Radi- 
alis. 10. Extensior Longior. Ii. 
Longissimus Dorsi. 




Left hand down across body, right 

hand across front shoulder high, 

8 counts. 

These movements exercise the 
side chest, front upper arm, front 
forearm and side of body (part) 
on right side and arm. The 
shoulder, back upper arm and 
upper side back, on left side. 

Right arm and side : I. Pec- 
toralis major. 2. Latissimus Dorsi. 
3. Deltoid. 4. Serratus Magnus. 
5. Biceps. 6. Brachialis Anticus. 
7. Flexor Carpi Radialis. 8. 
Flexor Carpi Ulnaris. 

Lelf arm and shoulder : i. Del- 
toid. 2. Trapezius. 3. Latissimus 
Dorsi. 4. Triceps. 5. Rhomboi- 
deus major. 6. Rhomboideus 
minor. 7, Teres minor. S. Teres 
major. 



PULLEY WEIGHTS. 



Series No. 



3— DOUBLE ARM WORK— (Continued). 



Reverse these Alovevients. 

Right hand up, left shoulder high, front, 
8 counts. 

These movements exercise the front up- 
per arm, front forearm, part of shoulder, 
and side muscles on right side and arm. 
The upper back arm, shoulder and back 
upper waist on left side and arm. 

Right arm and side : i. Trapezius. 
2. Serratus Magnus. 3. Supra Spinatus. 
4. Infra Spinatus. 5. Brachials Anticus. 
6. Biceps. 7. Flexor Carpi Radialis. 
8. Flexor Carpi Ulnaris. 

Left arm and side : i. Deltoid. 2. 
Teres minor. 3. Teres major. 4. Trape- 
zius. 5. Rhomboideus major. 6. Rhom- 
boideus minor. 7. Latissimus Dorsi. 8. 
Longissimus Dorsi. 9. Triceps. 10. Ex- 
tensior Carpi Radialis. 11. Extensior 
Longior. X2, Serratus Superior, 



Same Movements zcith left sii/e to Mae/iiiu\ 





Left hand dow n to side, 
right out to front, shoulder 
high, 8 counts. 



These movements exercise the 
shoulder, upper side back, and 
front shoulder on right side. The 
side chest, front upper arm, front 
forearm and upper side back on 
left side. 

Right arni and shoulder: i. Deltoid. 
2. Teres minor. 3. Teres major. 4. Tra- 
pezius. 5. Latissimus Dorsi. 6. Exten- 
sior Carpi Radialis. 7. E.\tensior Carpi 
Ulnaris. 8. Longissimus Dorsi. 9. Rhom- 
boideus major and minor. 10. Triceps. 

Left arm and side: i. Biceps. 2. 
Brachialis Anticus. 3. Flexor Carpi 
Radialis. 4. Flexor Carpi Ulnaris. 5. 
Pectoralis major. 6. Latissimus Dorsi. 



rUI.I.KY WKU-.HTS. 



Series No. 3— DOUBLE ARM WORK— (Connnued). 




Right hand down across body, 
Left across front, shoulder high, 
8 counts. 

These movements exercise the 
shoulder, back upper arm and 
upper side back on right side. 
The side chest, front upper arm, 
front forearm, side of body (part) 
on left side. 

Right arm and shoulder : i. Deltoid 
2. Trapezius. 3. Latissimus Dorsi. 4 
Triceps. 5. Rhomboideus major. 6 
Rhomboideus minor. 7. Teres minor 
8. Teres major. 

Left arm and side: i. Pectoralis ma 
jor. 2. Latissimus Dorsi. 3. Deltoid 
4. Serratus Magnus. 5. Biceps. 6. Bra 
chialis Anticus. 7. Flexor Carpi Radi. 
alis. 8. Flexor Carpi Ulnaris. 




Kei'erse these Movements. 

Left hand up, right hand across, 
shoulder high, 8 counts. 

These movements exercise the 
front upper arm, front forearm, 
part of shoulder and side muscles 
on left side and arm. The back 
upper arm, shoulder and back 
upper waist on right arm and 
side. 

Left arm and side: 1. Trapezius. 2. 
Serratus Magnus. 3. Biceps. 4. Supra 
Spinatus. 5. Infra Spinatus. 6. Bra- 
chialis Anticus. 7. Flexor Carpi Radi- 
al!?. 8. Flexor Carpi Ulnaris. 

Right arm and side: i. Deltoid. 2. 
Teres minor. • 3. Teres major. 4. Latis- 
simus Dorsi. 5. Longissimus Dorsi. 6. 
Trapezius. 7. Rhomboideus major. 8. 
Rhomboideus minor. 9. Triceps. 10. Ex- 
tensior Carpi Radialis. n. Extensior 
Carni Ulnaris. 



tULLEY WEIGHTS. 23 

Seriks No. 3— double ARM WORK— (Continued). 

Back to Machine. 




Right arm flexed, cord over 
shoulder, left down, rigid at 
side. 

This movement exercises the 
hack upper arm and back forearm 
on right side. The chest, front 
upper arm and front forearm on 
left side. 

Right arm : i. Triceps. 2. An- 
coneus. 3. Extensior Carpi Radi- 
alis. 4. Extensior Carpi Ulnaris. 

Left arm and side : i. Deltoid. 
2. Pectoralis major. 3. Biceps. 
4. Brachialis Anticus. 5. Flexor 
Carpi Radialis. 6. Flexor Carpi 
Ulnaris. 




Reverse side, 8 counts. 

This movement exercises the 
chest, front upper arm and front 
forearm on right side. The back 
upper arm and back forearm on 
left side. 

Right arm and side : i. Del- 
toid. 2. Pectoralis major. 3. Bi- 
ceps. 4. Brachialis Anticus. 5. 
Flexor Carpi Radialis. 6. Flexor 
Carpi Ulnaris. 

Left arm : i. Triceps. 2. An- 
coneus. 3. Extensior Carpi Radi- 
alis. 4. Extensior Carpi Ulnaris. 



24 



I'lI.I.KY WKIGHTS. 



Seriks No. 3— double ARM WORK— (Continued). 




Risi;lit arm up, left flexed, cord 
over shoulder. 

This movement exercises fhe 
chest, front upper arm, front fore- 
arm, part of side and part of ab- 
domen on right side. The back 
upper arm and back forearm on 
left side. 

Right arm and side : I. Pec- 
toralis major. 2. Latissimus Dorsi. 
3. Biceps. 4. Brachialis Anticus. 
5. Rectus Abdominus (part). 6. 
Oblique Internus and Externus. 

Left arm : i. Triceps. 2. An- 
coneus, 3. Extensior Carpi Radi- 
alis. 4. Extensior Carpi Ulnaris. 



Reverse side, 8 counts. 

This movement exercises the 
back upper arm and back fore- 
arm on right side. The abdomfen 
(part), the side (part), the front 
forearm and chest on left side. 

Right arm : l. Triceps. 2. An- 
coneus. 3. Extensior Carpi Radi- 
alis. 4. Extensior Carpi Ulnaris. 

Left arm and side : I. Pector- 
alis major. 2. Latissimus Dorsi. 
3. Biceps. 4. Brachialis Anticus. 
5. Rectus Abdominus (part). 6. 
Oblique Internus and Oblique 
Externus. 



'LLLEY \VEXaHT^ 



Skries No. 3— double ARM WORK— (Continued). 




Both down on i. 

This movement exercises the 
cliest, front upper arm, front fore- 
arm and part of front shoulder. 

1. Pectoralis major and minor. 

2. Brachialis Anticus. 
Biceps. 

Flexor Carpi Radialis. 
Flexor Carpi Ulnaris. 
Flexor Digitorum. 
Deltoid (part). 



Flex on 2, turn wrist on 3, 

This movement exercises the 
back upper arms and back fore- 
arms. 

1. Triceps, 

2. Anconeus. 

3. Extensior Carpi Radialis. 

4. Extensior Carpi Ulnaris. 



26 



ITLl.EY WEIC.Hl 



Series Nu. 3— DOUBLE ARM WORK— (Continued). 




Both up on I. 

This movement exercises the 
chest, the abdomen (part), side of 
abdomen, front upper arm, front 
forearm. 

1. Rectus abdominus (part). 

2. Pectoralis major and minor. 

3. Latissimus Dorsi. 

4. Biceps. 

5. Internal and External Oblique. 

6. Flexor Carpi Radialis. 

7. Flexor Carpi Ulnaris. 




Flex on 2, turn wrist on 3. 

This movement exercises the 
back upper arms and back fore- 
arms. 

T. Triceps. 

2. Anconeus. 

3. P^xtensior Carpi Radialis. 

4. Extensior Carpi Ulnaris. 



WILLF.Y WKIGHTS. 

ARTICLE V. 

Skkiks No. ^ — DOUP.LK ARM \V( )R K-^(( Onlinue.l) 




Fadug Macliiiu-. L,\i: am/ Thii^Ji 
Work. 

Ilaiuls (li)\vn, and clip liy llexini; 
thiglis, and raise on toes. 

This movement exercises the 
hack upper arm, upper back (part), 
upper back waist, front upper 
thigh and calf of leg. 

I. Latissimus Dorsi. 2. Tra- 
pezius (part). 3. Rhomboideus 
major and minor. 4. Deltoid. 5. 
Teres minor. 6. Teres major. 
7. Triceps. 8. Anconeus. 9. Rec- 
tus Femoris. 10. Psoas Magnus. 
II. Vastus Internus. 12. Vastus 
Externus. 13. Psoas Parvus. 14. 
(iastrocnemius. 15. Soleus. 




Hands up and dip by flexing 
thighs, and raise on toes. 

This movement exercises the 
full upper back, back of forearm, 
front of thigh and calf of leg, 
and back upper arm. 

I. Trapezius (full). 2. Triceps. 
3. Deltoid. 4. Rhomboideus ma- 
jor and minor. 5. Anconeus. 6- 
Extensior Carpi Radialis. 7. Ex. 
tensior Longior. 8. Vastus Ex- 
ternus. 9. Vastus Internus. 10. 
Psoas Magnus. 11. Psoas Parvus. 
12. Gastrocnemius. 13. Soleus. 
14. Rectus Femoris. 



28 



PULLEY WF.IOHTS. 



Series No. 4— DOUBLE ARM WORK— (Continued). 



,.# 




Combination up and down hv flex- 
ing thighs and raise on toes. 

This combination exercises the 
back upper arm, upper back, up- 
per l^ack waist, back forearm, 
front of thigh and calf of leg. 

I. Latissimus Dorsi. 2. Tra- 
pezius. 3. Rhomboideus minor 
and major. 4. Deltoid. 5. Teres 
minor. 6. Teres major. 7. Tri- 
ceps. 8. Anconeus. q. Exten- 
sior Carpi Radialis. 10. Exten- 
sior Longior. 11. Vastus Internus. 
12. Vastus Externus. 13. Psoas 
Magnus. 14. Psoas Parvus. 15. 
Gastrocnemius. 16. Soleus. 17. 
Rectus Kemoris. 




Hend body forward, heels to- 
gether, 8 counts. 

This movement exercises the 
alidomen, chest and part of sides. 

1. Rectus Abdominus. 

2. External oblique. 

3. Internal oblique. 

4. Psoas Magnus. 

5. Psoas Parvus. 

6. Serratus Magnus. 

7. I'ectoralis major. 

8. Pectoralis minor. 



T-ULLEY WEIGHTS. ZQ 

Series No. 4~noUP.LF: ARM WORK— (Continued), 




Back to A f tic /line. Leg cute/ T/iig/i 
War/!. 

Hands do«'n, and dip by flexing 
thighs, and raise on toes. 

Til is movement exercises the 
chest, part of front shoulder, front 
upper arm and front forearm, front 
upper thigh and calf of leg. 

I. Deltoid. 2. Pectoralis ma- 
jor. 3 .Biceps. 4. Brachialis 
Anticus. 5. Flexor Carpi Radi- 
alis. 6. Flexor Carpi Ulnaris. 
7. Vastus Internus. 8. Vastus Ex- 
ternus. 9. Psoas Magnus. 10. 
Psoas Parvus. 11. Rectus femoris. 
12. Soleus. I3. Ciastrocnemius. 




Hands up, and dip by flexing 
thighs, and raise on toes. 

This movement exercises the 
abdomen muscles (part), side of 
abdomen, chest, front forearm 
and front upper arm, front upper 
thigh, calf of leg. 

I. Pectoralis major. 2. Latis- 
simus Uorsi. 3. Biceps. 4. Bra- 
chialis Anticus. 5. Rectus Ab- 
dominus (part). 6. Internal 
oblique. 7. External oblique. 8. 
Flexor Carpi Radialis. 9. Flexor 
Carpi Ulnaris. lo. Vastus In- 
ternus. II. Vastus Externus. 12. 
Rectus femoris. 13. Gastrocnem- 
ius. 14. Soleus. 



30 PTTt-LKY WEIGIlTlj. 

Skkiks Nu. 4— double ARM WORK— (Contiiuie.r). 




Contl>i)tation up and dozvn. 

This combination exer- 
cises the abdomen (part), 
chest, front upper arm, 
front forearm, sides of ab- 
domen and part of front 
shoulder, front upper thigh 
and calf of leg. 

I. Pectoralis major, 2. 
Deltoid. 3. Biceps. 4. Bra- 
chialis Anticus. 5. Flexor 
Carpi Radialis. 6. Flexor 
Carpi Ulnaris. 7. Rectus 
Abdominus (part). 8. La- 
tissimus Dorsi. 9. Internal 
oblique. 10. External 
oblique. 11. Rectus Fe- 
moris. 12. Vastus Inter- 
nus and Externus. 13. Gas- 
trocnemius. 14. Soleus. 




Bend body forward and J/cx 
thighs. Pull from Jioor. 

This movement exercises the 
lower back and thighs and upper 
back (part). 

I. Trapezius. 2. Rhomboideus 
major. 3. Latissimus Dorsi. 4. 
Longissimus Dorsi. 5. Spinalis 
Dorsi. C. Multifidius Spinae. 7. 
Glutens Maximus. 8. Rectus 
Femoris. g. Vastus Internus. 10. 
Vastus Externus. Ii. Glutens 
Medius. 12. Intertrans Versalis. 
13. Biceps Femoris. 14. Sema- 
tendinosus. 15. Seraimembran- 

OSU3. 



PULLEY WEIGHTS. 31 

Series No. 5— DOUBLE ARM WORK— (Continued). 

Fifth Series. 
INTERCOSTALS. 

Face Machine. 

Bring both hands down front, arms 
rigid, (On intercostal machine.) 

This movement exercises the 
thorax muscles, side and abdomen 
muscles. 

I. Pectoralis major. 2. Pec- 
toralis minor. 3. Serratus Mag- 
nus. 4. Deltoid. 5. Teres mi- 
nor. 6. Teres major, 7. Tri- 
ceps (part). 8. Internal Oblique. 
9. External Oblique. 10. Psoas 
Magnus. 11. Rectus Abdominus. 
12. Flexor Carpi Radialis. 13. 
Flexor Carpi Ulnaris. 14. Flexor 
Digitorium. 

Back to Machine 

Bring both hands down 
sideways, arms rigid, 
inhale as the arms re- 
turn overhead. 

This movement exer- 
cises the thorax muscles, 
full chest, sides, upper 
back and part of abdo- 
men. 

I. Intercostal. 2. Le- 
vatores Costarum. 3. 
Diaphragm. 4. Pecto/- 
alis major (part). 5. Latissimus 
Dorsi. 6. Serratus Magnus. 7. Man- 
gularisSterni. 8. Internal oblique. 
9. External oblique. 10. Transver- 
salis Abdominus. 11. Rectus Ab- 
ominus. 12. Longissimus Dorsi. 13. 
Flexor Carpi Radialis and Ulnaris. 

face or back to machine and bring arms 
of body or sideway.s keeping arms, rigid inhaling as arms retura overheaa 




32 



PULLEY WEIGHTS. 



Series No. 5— DOUBLE ARM WORK— (Continued). 

I'horax : To Deepen the Chest. 

Lying on the mat, feet toward the ma- 
chine (ropes through lower pulleys), swing 
arms forward and over the head (not 
sideways) as far as possible. Keep el- 
bows rigid. Inhale as the arms swing 
forward over the head ; exhale as the 
arms return. 




Thorax : To Widen the Chest. 
Lying on the mat with feet towards the 
machine, place the cords in lower pul- 
leys, pull the cords over the head side- 
7vays^ keeping the arms and hands 
close to the floor, elbows stiff. Inhale 
as the arms swing sideways over the 
head, exhale as they return. 



I )) 



I'fLLKV WKir.HTS. 33 

Pulley Weights — Explanation of Muscles. 

The work done by the principal muscles used in the First and 
Second Series (Single), First, Second, Third, Fourth and Fifth Series 
(Double) : 

1. Pectoralis major and minor — Draws the arm down and front. 

2. Deltoid — Raises the arm shouUler high from side. 

3. Trapezius — Help draw the arm up over head from shoulder high. 

4. Latissimus Dorsi — Draws the arm down and back of body. 

5. Supra Spinatus — Assist Deltoid in raising arm. 

6. Infra Spinatus — Assists in help holding arm in above position. 

7. Serratus Magnus — To raise point of shoulder and elevate ribs and 

help draw arm over head from shoulder high. 
S. Rhomboideus major and minor — Work in connection with the 

Trapezius to draw scapula backwards, 
g. Biceps — Flexor of forearm. 
10. Brachialis Anticus — Flexor of forearm (in connection with Biceps). 
ir. Triceps — Extensior of forearm. 

12. Teres major — Assists Latissimus Dorsi in bringing arm down to 

side. 

13. Teres minor — Assists Infra Spinatus in help holding arm up shoul- 

der high. 

14. FIe.xor Carpi Radialis. / ,- j 

^ T-1 /' -111 '■ 1 o flex wrist. 

15. Flexor Carpi Ulnans. ) 

16- Extensior Carpi Radialis. / ,^ . , 

,, , . /-- '• TTi • - To extend wnst. 
17. Extensior Larpi LUnaris. \ 

iS. Extensior Digitorum — To tlex fingers. 

19. Transversalis — Inttraal and External (->bli<pie are used to tlex 

thorax and usetl in waist work. 

20. Intercostals — (Internal ami External) are used in elevating and 

depressing the ribs in breathing. 

21. Serratus Magnus — To raise point of shoulder and elevate the ribs. 

22. Rectus Abdominus — To flex thorax to pelvis. 

23. Rectus Femoris — To extend leg and flex thighs ami pelvis. 

24. Vastus Externus am.1 Internus — To extend leg. 

25. Psoas Magnus — To flex and rotate femur outward. 

26. Gastrocnemius — To extend the foot. 

27. Soleus — To extend the foot. 

28. Anconeus — To extend the forearm. 

29. Pronator Teres — To pronate the hand. 

30. Supinator Longus — To superinate the haml and flex arms. 

T . . T^ ■ ) Work in connection in straightening bent ami 

31. Long.ss.nus Dors.. ( ^^ ;^ ^ -^^^ -^ ^^^^^ position.^ and also 

32. Multihdus ..pm.v. ^ ^^^^j^- ,|^^,y backward! 

33. Biceps Femoris. j 

34. Semitendinosus. [-To flex leg, extend thigh and raise body erect. 

35. Semimembranosus. ) 



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ITo 5. 




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ing, Hockey, Polo 
(Water), Polo Associa- 
tion Rules, Polo(Rink), 
Quoiting, Racing — Po- 
tato, Sack, Obstacle, 
^ Three Legged; Dog 

Racing, Pigeon Flying, Rowing, Racquets, Sheffield Rules, Skat- 
ing, Snow-Shoeing, Shuffleboard, Wrestling— Collar-and-Elbow, 
Catch-as-catch-can, Grteco-Roman, Devonshire, Side Hold,Cum- 
berland and Westmoreland, Cross-Country Rules, etc., etc. 
Price, postpaid, 50c. 

A. G. SPALDING & BROS., « 

Chicago. Philadelphia. N«w York. 




JrflLbiNQ'5 QTHNflJiun Jnozs, 



Low Cut Shoes. 




No. E. 

All-canvas pumps , 

Canvas Slipper, leather sole .... 

Black Canvas, buckskin sole . . . . 

Horsehide, roughened leather sr 
No. I I 6. Leather Shoe, imitation Elk sole 
No. I 6. Kangaroo, Elkskin sole, extrem( 



No. E. 
No. B. 
No. (8. 

No. r9. 



ly light shoe. 



No. i6. 




Per pair 


, $0.50 


" 






2.00 




1 .50 




2,00 




3.00 



^' 



/ 



No. 
Gymnasium c 



R Buwi 



High Cut Shoes. 

Pair. 

No. A. Canvas, leather sole, $1.50 

No. H. Canvas, chamois sole (.25 

N". |H. Canvas, rubber sole 1.50 

No. M. Canvas, rubber sole. | .25 

No. I I 7. Leather, horsehide sole 2. CO 

No. 17. Black Canvas, buckskin sole. 2.50 
• No. 15. Kangaroo, Elkskin sole 4.00 



Indoor Running Shoes. 

N". I lO. I'est Leather, short spikes, Paik. 

rubber sole $5.00 

No. III. f '"*= Leather, short spikes, 

Indoor Running. rubber sole 3.00 

No 112 Canvas, leather sole, short spikes 2.50 

5.00 



No. 210. Indoor Jumping, best leather, rubber soles and spikes. 



Our comple 



5S for 



sports, 



A. G. SPALDING & BROS., 
New York. Chicago. Philadelphia. 



PALDING'S 



Gymnasium Wear. 

Full Length Tights and Pants. 

V.r"^t Cut Worsted Goods and very shapely and elastic. 
• ■luality goods furnished in Black, Navy Blue, Marooa 
v hite ; other colors to order. 

Pair. 

^ '• I A. Best Worsted Tights, any color $3.50 

No. 605. Cut Worsted, Navy, Black and Maroon . . 2.50 

No. 3 A. Best Cotton, Flesh, White and Black 2.00 

No. 4 A. Cotton, Navy and Black I .OO 



Regulation Turner Pants. 

0''' *% For Turn Verein ano Y. M. C. A. Gymnasiums. 
Full Length ^"- 3- P°'%^ quality. Flannel at bottom 3.00 



Tights. No. 4. :\Iedium quality Flannel. 



.OO 



Knee Tights and Pants. 

P. 

No. I B. Best Worsted, any color $2.50 ''■^'^■ 

No. 604. Cut Worsted, Navy, Black and Maroon 2.0O ||||,l'|' |||vv 

No. 7B. Cotton, Navy and Black .50 '||)^,tS liii^. 

No. 4B. Knee Pants, White or Black Silesia 50 



Knee Tights. 



w 



Trunks. 

Each. 

No. 3. Velvet $|.00 

No.4. Sateen .50 

No. (. Best Worsted (.75 

No. 2. Cut Worsted 1 .OO 



Our complete catalogue of Spring and Summer Sports, Athletic Goods and 
Uniforms, for all outings, mailed free to any address. 



A. G. SPALDING & BROS., 

NEW YORK. ©HieAGO. f HIbADELPHIA. 



SPALDir 



Hi 



006 010 853 5 % i 

CHEST WEIGH IMi 

No. 6. ^^P 




Price, - - $|0.00 
i6-lb. Weights. 



This is practically the same 
as our No. 5 Chest "Weight with- 
out the Centre Arm Adjust- 
ment, and is susceptible of all 
the movements to be had in 
any -wail machine, excepting" 
our No. 5. It is handsomely 
iinished in japan, has double 
set of guide rods, compound 
ropes, swivel pulley and anti- 
friction bearings, perfectly 
noisless in operation and re- 
quires no oil. Each machine 
is furnished with ash wall 
,boards, all necessary screws 
for setting up, and nicely crated 
for shipment. 



Our Complete Illustrated Catalogue of Gymnasium, Athletic 
and Outing Goods MAILED FREE. 



A. ©, 

New York, 



SP/M-DirCG 

Chicago, 



BR05., 

Philadelphia. 



